Our expert says:
Your basic diet seems perfectly reasonable and should not result in deficiencies. You list that you ingest milk or yoghurt or cottage cheese 3 times a day, so this should provide you with sufficient calcium if you have 3 x 250 ml portions every day. If your portions are smaller then increase them so that in total you have 750 ml of low-fat dairy products a day to provide 1200 mg of calcium. Make sure that you do eat red meat about 2 x a week so that you don't develop iron deficiencies. You don't mention your present body fat % but keep in mind that normal women who are not top athletes have a body fat % of 24% so don't stress is your % is around 24. Don't reduce your food intake further as this will no longer provide you with sufficient nutrients for good health.
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